Archive for the ‘Recipes’ Category

Recently (more than a month ago – this post is looooong overdue) I was kindly given a taster basket of organic fruit, vegetables and breads from the lovely folks from WWOOF CSA Korea. Aside from being bowled over by the generous initiative, I was enamoured by the freshness of the produce, bursting with colour and flavour that has unfortunately become out of the ordinary. Whilst I always support local produce, I must admit that what I usually buy for my personal use is sometimes not always organic. Whilst the dirty dozen is always organic, I usually frequent my local ajumma market as her produce quality is amazing. However, with the convenience, quality, seasonal variety and the knowledge that I am supporting local farmers who believe in the same ethos as I do, this will all change for the better as I am now signing up to receive my weekly basket of produce.

So, to start from the beginning. What exactly is WWOOF? It’s an acronym for World Wide Opportunities on Organic Farms which is an international movement with non profit organisations in over 100 countries. They have programs between WWOOFer’s and hosts where you work on their farms, planting or harvesting produce etc in exchange for food and accommodation.

CSA stands for Community Supported Agriculture, which is a mutually supportive relationship between producers and consumers. The benefits are the farmers are able to have a reliable market for a variety of products and the consumer is able to attain fresh and organic produce from responsible, local farmers. It’s a win-win situation for everybody.

Whilst WWOOF CSA is a part of WWOOF Korea, it is technically a seperate entity with specific farms for the CSA products. WWOOF Korea has farms across the entire peninsula from Jeju-Do to Ulleung-Do, however the majority of the CSA produce comes from Paldang, in the Namyangju region ofGyeonggi-do. Paldang is the base of WWOOF CSA operations where the baskets are packed and delivered from, whilst the Namyangju region is the biggest organic farming district in South Korea.

Another reason to support this movement is that for such a dense population and a country which has made itself proud and renowned for their ability to develop and grow in the face of adversity, is that surprisingly and unfortunately, South Korea has one of the lowest food self sufficiency rates out of all the OECD (Organisation for Economic Co-operation and Development) countries. Standing at around 50% self sufficiency, this percentage drops to 26% when looking at rice, grains, wheat and barley. Drastically low numbers considering South Korea is an extremely patriotic nation that not only eats ALOT of rice, but prides itself on its cuisine and supporting the fellow man.

So, the basket. In a country where we quite often feel foreign, no matter how long we have lived here for, it is a lifesaver to be able to receive quality produce we can trust within a delivery mode we are familiar with. The baskets are delivered weekly, to any locations in South Korea, with two sizes available, whether you are cooking for one or cooking for four. They also have a Taster Basket which allows you to try out a single basket before committing, or perhaps giving the gift of sharing to introduce friends or family to the concept. The baskets contain a variety of seasonal produce, eggs, breads and condiments, and can be altered to suit vegan or gluten-free (no bread) lifestyles. I could waffle on however will spare you the pain and instead click on the link to find out more.

“In a world where handful of conglomerates own our food supply, down to actual patents on seeds and the rampant use of chemical pesticides, herbicide, fungicides, fertilisers and GMO’s is a status quo, we are in dire need of a correction.”

So what did I think of the basket? As mentioned before, the quality, freshness and variety of the produce was top shelf baby. The cabbage so green and cabbagey. The strength of the flavour made it seem like I had been previously eating dishwater texture like food. The carrots were so bright I needed sunglasses and so sweet that I munched one straight up. The apples where so crisp and sweet that they were devoured straight up, no recipe could do these babies justice. When I have produce this fresh, I find it difficult to not enjoy them in their natural glory, no added salt, sauces or anything necessary. However for the sake of the blog and to also inspire those who like a bit more spice in their life, I also made a chili and an easy peasy vegetable hash with eggs.

2. Warm coconut oil in pan. Throw in all veges and lightly saute for 2 minutes over medium heat. Season as desired with salt and pepper.

3. After 2 minutes, make 2 holes for the eggs. Crack eggs in the hole. A trick I do to seal the eggs is add a tsp of cold water to the pan, cover with a lid or foil, and let the steam seal the top of the eggs.

4. Cook until eggs are done to your liking.

5. Serve immediately and sprinkle with cracked pepper. Eat immediately and enjoy the rest of the day.

Also included in the basket were breads, tofu cake and egg omelette. Although I avoid gluten, these were gobbled quickly by my bread-loving boyfriend who asked “When are you gonna get more of this?”

Soon, my dear, my next basket is on its way from WWOOF CSA, make sure you get yours too!

Lately I’ve become interested in fermented food products, probably a result of being surrounded by hundreds of kinds of kimchi and also learning how my friend, Hiromi, makes her own miso.

The earliest record of fermentation dates back as far as 6000 B.C. in the Fertile Crescent—and nearly every civilization since has included at least one fermented food in its culinary heritage. From Korean kimchi and Indian chutneys to sauerkraut, yogurt and cheese, around the globe cultures have crafted unique flavors and traditions around fermentation to avoid spoilage in times of abundance, so it could be savoured in times of famine.

Traditional lacto-fermentation utilizes the microflora present on vegetables and a lactic acid bacteria starter culture. However, in large-scale food manufacturing practices, vegetables are washed in diluted chlorine solutions to destroy or inactivate existing microflora, and acetic acid (which, along with water, is a main component of vinegar) is used instead of lactic acid. Of the few commercially available pickles that are lacto-fermented, most are heat processed or pasteurized to create a sterile product. Others are “desalted” or rinsed, likely removing any beneficial bacteria that may have been present.

More incentive to make your own kimchi or fermented products.

The health benefits of fermented products are quite impressive; restoring balance to the levels of proper bacteria in the digestive tract, cleaning the body of antibiotics and reducing acidic levels, the good bacterias help fight off pathogenic microorganisms (ie: viruses), improves the immune system and metabolism as well as boosting overall energy levels.

However, most importantly, fermented foods = full on intense flavour! Think of the strong flavours of sauerkraut, kimchi and umeboshi plums.

A rundown of common fermented foods:

Kimchi is a traditional Korean lactofermented condiment made of cabbage and other vegetables and seasoned with
salt, garlic, ginger and chili peppers. Most Asian diets include a daily portion of some kind of pickled vegetable. Lacto-fermentation occurs when sugars and starches are converted to lactic acid by the lactobacilli that are prevalent in vegetables and fruits. The proliferation of lactobacilli in fermented vegetables enhances their digestibility and increases vitamin levels.

Kombucha is a culture of symbiotic beneficial bacteria and yeasts which originated in China nearly 2,000 years ago. This culture is brewed with tea and sugar and fermented into a sweet and sour, slightly effervescent drink. Kombucha contains many amino acids and B vitamins in addition to its bountiful population of beneficial microorganisms, and is believed to be an excellent stimulant to digestion and the immune system.

Miso is made by adding an enzymatic culture to a base of soybeans and, often, a grain (usually wheat, barley, or rice). Salt and water are the only other ingredients of natural miso. Through aging, the enzymes reduce the proteins, starches, and fats into amino acids, simple sugars and fatty acids. It also contains lactobacillus bacteria which aid in digestion. Miso is used as a soup base but is also good in sauces, gravies, dips, spreads, dressings and marinades. Always use unpasteurized miso, and don’t boil it; high temperatures will kill the beneficial microorganisms. Miso is a superb source of easily-assimilated complete protein.

Sauerkraut is a cabbage that has been salted and lacto-fermented over a period of weeks. Latin American cultures make a version of sauerkraut called cortido. The beneficial bacteria so abundant in sauerkraut produce numerous helpful enzymes as well as antibiotic and anti-carcinogenic substances. The main by-product, lactic acid, not only keeps vegetables and fruits in a state of preservation but also promotes the growth of healthy flora through out the intestine.

Umeboshi are salty sour lacto-fermented pickled plums (ume) from Japan. Umeboshi are highly alkaline and used to neutralize fatigue, stimulate the digestive system and promote the elimination of toxins. They are valued for their natural antibiotic properties and ability to regulate intestinal health.

Sourdough is a bread product made by a long fermentation of dough using naturally occurring yeasts and lactobacilli.

Tempeh is an ancient Indonesian staple made from cooked, split, fermented soybeans bound together with a mold that makes soy easier to digest and provides many valuable vitamins. Tempeh is an excellent protein source for calcium and iron, and the mold produces an antibiotic to increase the body’s resistance to infections.

Pickles
A wide range of vegetables (and sometimes fruits, nuts, seeds, animal products and other ingredients) can be lactofermented using salt, temperature and a controlled environment for a period of time to make pickles. Most modern pickles, however, are made using vinegars and/or heat processing, which limits or eliminates the beneficial bacteria and enzymes that result from lacto-fermentation; check the label to ensure pickles are fermented.

Yogurt & KefirYogurt and kefir consist of milk that has been inoculated with live bacterial cultures. These cultures convert the milk’s lactose sugar into lactic acid. For people who have difficulty digesting the lactose in milk, cultured dairy products may be easier to digest because the live, active cultures produce lactase, which pre-digests the lactose.

So, the above is yogurt kefir. Kee-fur. Like Kiefer Sutherland. Y’know, that dude from 24, Melancholia?? He was the bully in Stand By Me…

Anyway. Being partial to all things dairy, and the ridiculous amount of sugar in those tiny bottles of probitotics that this one ajumma near my busstop always tries to push on me (I’m a pusher Cady), some late night researching led me to water kefir.

Water kefir, scientifically known as tibicos, is similar to yogurt kefir, except instead of feeding off the milk lactose, it feeds off sugar lactose. Now, I know this sounds like it seemingly contradicts what I said above about trying to avoid sugary probiotic drinks, however, the kefir crystals eat up most of the sugar, which is only 2 tablespoons to 3 cups of water. The resulting brew is definitly not sweet.

So what exactly is it?

Basically, it’s a bacterial yeast culture (mmm…sounds delicious) that looks like bath crystals. When added to mineral water mixed with sugar, the kefir grains eat the sugar producing strains of probiotic bacteria which carbonates the brew. If brewed correctly and in a stable environment, the grains will also multiply – allowing you to share the kefir love around.
I got my grains online from savvy teas, and if all goes well, I’m more than happy to share 😀
Once you’ve got the grains it’s so easy to make:

Method:
1. Place the grains, sugar, water and fruit in a sterilised glass jar with either a screw top or flip top lid.2. Place in an area out of direct sunlight. Some suggest wrapping in towels or ‘burping’ the jar every now and then as the carbonation can build up and lead to some horror glass smashing stories. Also, avoid the use of metal spoons (pure stainless steel is ok) as this will affect the sensitive little grains.

Bubbles of carbonation one hour in!

Stay tuned for the next update: the second brew – experimenting with flavours!!

So, again I find myself unable to find something here in Korea that I can easily acquire back home.

Nama Shoyu.

Nama whaty-what? you might ask?

Nama Shoyu is a Japanese soy sauce made of soybeans and whole wheat. Basically shoyu in Japanese means sauce. Nama = raw. Nama shoyu is the raw version of soy sauce. It has the same dark brown colour and rich, intense flavour, however because it is fermented and aged in wooden cedar barrels for a minimum of 4 years, it requires less salt to boost flavour, resulting in a layered, deeper, more full-bodied, smoother, (obviously) less salty taste.

Nama=raw. Shoyu=sauce.

However, technically raw in this case is raw=unpasteurised. There’s no way you can create the brewing and fermentation required without boiling these soybeans and wheat grains well above the allowed raw food qualifying temperature of 40.2 degrees celsius. With normal soy sauce, the mashed soybean and wheat grain mixture continues to cook in big vats to pasteurise; which quickens the process of enhancing flavours that usually takes many years in traditional wooden barrels. Hence the higher price of Nama Shoyu and Maserati like status.

It is still considered a raw food because similar to other fermented products like kefir and kombucha, it contains living enzymes. In normal recipes the amount of nama shoyu or other non-raw items like toasted sesame oil (toasting releases the aroma and warm, nutty taste from the sesame seeds) is so minimal in comparison to other ingredients used, yet the flavour brings such a depth and satisfaction to recipes, the rule is usually relaxed here.

Nama Shoyu (and also lemon juice) can be used to marinade raw vegetables to soften them. Simply add 1 tablespoon to a cup of vegetables, toss and stir occasionally, leave sit for 30 minutes and wa-laaa, relaxed, chilled out vege.

However, since in Korea I have started using Tamari, (I find normal soy sauce too salty and bitey/vinegary) which is also gluten and wheat-free, made purely by extracting the liquid from soybean miso. The flavour is more mellow and less salty. I find it gives the perfect umami flavouring to everything from soups to crackers.

Although, for an upcoming raw workshop I have become conscious of every single product I use. Trying to be as raw as possible I went to my faithful companion iherb.com to buy Nama Shoyu, only to find it unavailable for the past two weeks! Seeking another raw alternative I trawled the internet trying to find something magical.

I thought I’d hit the jackpot with this little number:

Take 3 simple ingredients: Water, portobello mushroom and salt.

Blend.

Ta-daaaa!!!???

Now, I don’t know whether it’s because we don’t have portobello’s here, (which I’ve been informed by foraging man Dustin are basically “week old white buttons {a mutant of the crimini but exactly the same}, aka portabellos are fully grown white buttons without the white mutation at the store we get baby ones… the difference is about 2/3 days) or whether it’s just something I don’t like, but it didn’t have a rich, deep flavour.

Or even a rich, deep colour. Mine was reddish/pinkish and tasted exactly like what it was; blended white button mushrooms with some salt.

There was no transformation into savoury, umami, salty sauce goodness.

We can get too bogged down in minor details, sure Tamari’s not raw, or I might use sesame oil, and I also enjoy many vegetables cooked vs raw, but I don’t subscribe or even pretend to be a raw food purist.

I understand the science and belief behind it, and will try to include these principles as much as I can in my daily life, but I’m not gonna be dogmatic about it, or lose sleep at night because I used Tamari and not some 100% salty mushroom water smoothie….

Faux nama shoyu, I challenge you again when I am in Australia next where “big old non white mutated agaricus bisporus” roam wild and free, and I expect to see some magic, psilocybin or sauce like, I don’t mind, it’s all raw, right?!

Not only is she tri-lingual; English, Korean and Japanese, but she is an amazing cook at 카페 수카라 cafe suッkara- recognising the subtleties and depths of flavours. She also extends these skills to drinks, creating strong, yet delicately spiced beverages such as apple cider and a mulled wine I cannot resist everytime I visit 카페 수카라 cafe suッkara. Hiromi even extends her knowledge to makeoli fermentation, although she tells me she can never wait long enough for it to develop a more deeper flavour before drinking it. A girl who speaks my language!

And as if all this wasn’t enough she even makes her own Miso, and it is without a doubt the best I have ever tasted and challenges all my previous experiences of Miso. These days, nobody is making their own Miso anymore and it is worrying to think that whole generations are becoming accustomed to a heavily processed Miso taste laden with artificial flavours, colourings, MSG and excessive salt. On a recent trip back to her native Japan, Hiromi even made Miso with her mum, teaching her the process for the first time! A similar movement is happening here in Korea, very few people make kimchi these days, however hopefully with the growing resurgence for slow food, this will revert back.

The texture is rugged and chunky and the colour a rich golden brown. The flavour is fresh yet still has enough fermented pungency to create many levels of flavours. It is not too salty to mask the true flavour of the fermented soybeans and it goes without saying, not a hint or even a possibility of any MSG.

So far I’ve used it as (obviously) Miso Soup with wakame and enoki mushrooms, mixed it into a salad dressing, used it in a creamy raw mushroom sesame soup and mixed with brown rice to make nori rolls. It’s so good I think you could even use it as a miso butter/spread, or in place of hummus with vegetable crudites.

Miso Sesame Dressing for a simple salad
Serves: 2

(The dressing is rich and flavourful, so ideal for a green salad)

Ingredients:(Really approximate as I just added a bit of this and that to my liking, do the same depending on whether you like it more sweet, salty or umami)

High Street Market, located on the cusp of Itaewon and Hannam-Dong, is the boutiquey gourmet deli that I like to frequent when I’m missing Australia and in dire need of a slice of home.

The interior is warm and cosy and laid out like a typical delicatessen that would fit right in amongst the trendy Emporium or James Street shops back in Brisbane. Since moving to Korea one year ago, I’ve seen the store grow and morph, offering not only long lost items like dried beans, rolled oats, a massive selection of cheese, cured meats, lamb, peas and a good range of baking supplies to incorporating a cafe and dining area and also offering a growing range of hand crafted snacks and ready to go meals such as good breads, hummus, ricotta cheese, lasagne, thai rice dishes and…….whole*istic!!!

That’s right! This Saturday, 20th October, 2012, whole*istic snacks and desserts will be available in store.

The taste of the Mediterranean – homemade here in Korea, for 1/4 of the shop price

Although the leaves are yellowing, the air is more crisp and the time spent frolicking in the sun (who has the time to frolic? But the idea, or word is lovely) is becoming shorter, I’ve found a way to savour the taste forever!

Like everything exotic and non-korean in Korea, avocados, watermelon, baby spinach to name a few, the price is excruciating, unbelievable, ridiculous. Semi-dried/sun-dried tomatoes are no exception. ₩9,000 on special? ₩13,000 – ₩20,000 for a small jar?

Sure, I’ve nothing better to spend my money on than eating.

Back home I’m used to picking up a couple of hundred grams for $3 – $5, of varying dried-ness, immersed in different oils or vinegar’s, with different herbs and accompaniments, full fat, fat-free. Pro-choice tomatoes, oh yeah!

So, figuring it’s just tomatoes, olive oil, garlic, spices, sun and time, I thought, I could make my own. Except, ah, the long hot summer days are over here – thank my sweat-free brow – so what to do, what to do….

Oven-dried tomatoes! Looooooong, sloooooooow dehydrated tomatoes result in the sweetest tomatoes with a soft inside, encased by a not-too-hard, ever so slightly chewy and dried out shell. Dehydrating them with a dash of olive oil that has been infused with Himalayan rock salt, pepper, garlic and herbs, enhances each flavour, bringing out the sweetness of the tomatoes.

I used cherry tomatoes here, because that’s what the ajumma was selling near my flat that day

Although I don’t label myself with a food label anymore such as vegetarian, carnivore, vegan, raw foodist; I eat 80% vegan and raw as much as possible (although since preparing samples and market prep for whole*istic snacks and desserts, my diet has changed to 80% DESSERTS! HELP!!) and meat/fish if my body truly is craving it or someone has been so nice as to cook for me.

I found that it has been easier to make more conscious decisions this way, without placing limitations and expectations on myself and removing the ‘banned food’ list – which actually makes me want them even more.

Bu,t I digress.

A dehydrator is just as vital to a raw foodist as the holier-than-thou blender, the VitaMix – which you cannot get in Korea! Here I was ready to part with my ₩600,00 on a blender, but it’s not even possible. (Post to follow on what I did actually get)*be warned – it will be a rant, as after having acquired the most powerful, expensive blender in Korea, it DIED on me within 24 hours, 2 batches of energy noshies, 1 pie crust and halfway through a ‘cheese’cake…breathe in, breathe out….I am floating on al lily pad down a….one day, it lasted one day!!!! …..down a clear, tranquil blue stream….. But as I’d just received a new large, 4 rack oven, I had been reading that food prepared at 48°C or less, can technically be considered ‘raw’.

Which isn’t very hot at all. I’m sure the Bikram yoga room has been hotter than that before.

So anyway, if you’ve got an oven that can function at 48°C, lots of fresh tomatoes (it’s too time consuming to just do a punnet), and lots and lots of time for these babies to dehydrate – read on my friend, read on……

*Add all spices/seasonings to taste. I LOVE garlic so my recipes are heavy on the garlic, taste as you go, to your liking. Add anything you like. Just remember, the dehydrating will bring out the flavours more.

Method:

1. Combine all ingredients, except tomatoes, in a screw top glass jar.
Shake it, shake it like a polaroid picture.

3. Drizzle some of the oil over the tomatoes.
I used about one tablespoon per line of tomatoes.
There should be about 1/4 cup of oil, more or less, remaining for you to sit the tomatoes in after dehydrating, or to use as a dressing. Beautiful!

4. Place in oven at 45°C.
For 2 large trays of cherry tomatoes, they took 5 hours and were fully dried.
4 hours would create a more juicy, semi semi dried tomato.

Will keep in a sealed jar, covered in the remaining oil for a month? 2 months? Although, I don’t think they’ll last that long….

Cherry tomatoes: 2 hours in

Ta-da!! The finished product – 5 hours on

Drizzle garlic olive oil. Whiz into a pesto or dip. Top a salad.Eat. Straight up.

I blended mine into a basil, sunflower seed pesto and served atop fresh squash, black sesame tofu (I’ve never liked tofu until moving to Korea – its baffling me -)

Looks like a raw, vegan nachos???

For 2 large trays of Roma tomatoes, well, they’ve been in for 3 hours last night, sat overnight, and we’re up to hour number 2 as we speak.